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The Only Carb That Fights Cancer & Fat

Sweet potatoes are highly nutritious, easy to find, and might just be the best carbohydrate for weight loss. This highly nutritious root is from the morning glory family and shouldn’t be confused with the common potato.

Besides being widely available and affordable, the sweet potato is versatile and can be prepared in many different ways.

Top Benefits of the Sweet Potato

1. They’re high in fiber.

The average 5-inch sweet potato contains 3.9 grams of fiber and this can be great if you are trying to lose weight. Fiber helps you feel fuller for longer and can help prevent overeating [1, 2].

Feeling full on a lower calorie food can lead to a reduced intake of calories during the day, which can lead to weight loss. This is one reason why they are the perfect food if you are wanting to drop pounds and fight fat.

2. They’re full of vitamins and minerals.

Sweet potatoes are high in vitamins A and C, beta-carotene, manganese, potassium, and biotin. They should be eaten with a source of fat for maximum absorption of the nutrients.

Sweet potatoes could also help developing countries combat nutritional deficiencies. In 36 sub-Saharan African countries, the estimated vitamin A deficiency is as high as 19.1 percent; the affordable sweet potato has the potential to prevent such deficiencies [3].

Sweet potatoes are also well-tolerated by a majority of people, and allergies to this vegetable are rare [4].

3. They are affordable AND nutritious.

In the scope of affordable nutrition, sweet potatoes rank at the top. The Nutrient Rich Food (NRF) Index scores food based on the density of nutrition by the gram, per calories, and by the cost of each food.

Sweet potatoes ranked at the top, along with dark leafy green vegetables and deep yellow vegetables. Per unit of cost, sweet potatoes are one of the most nutritiously dense and affordable vegetables [5].

4. They don’t spike blood sugar.

The sweet potato is also considered a low-GI (Glycemic Index) food, which means it doesn’t spike blood sugar significantly when consumed. Spikes in blood sugar have been linked to weight gain and metabolic diseases[6, 7].

In fact, boiling a sweet potato has shown to have a lower GI value than if you were to bake or roast it [8].

5. They help with metabolic disease.

Sweet potatoes can increase the hormone adiponectin, which is produced by fat cells in our bodies. An increase in this hormone, which regulates blood glucose, improves insulin resistance and is great for regulating type 2 diabetes [9, 10].

Another extract known as caiapo, found in white sweet potatoes, is also a promising type 2 diabetes treatment [11].

In Japan, people eat raw, white sweet potatoes to treat diseases like anemia, hypertension, and diabetes [12].

6. They reduce inflammation.

Phytonutrients in sweet potatoes (like anthocyanin compounds) can reduce inflammation [13].

There are many reasons that anti-inflammatory properties are important. Long-term inflammation, especially as we age and it becomes chronic, can lead to diseases like atherosclerosis, diabetes, and Alzheimer’s [14, 15].

Sweet potatoes can also serve as a complementary medicine for the treatment of rheumatoid arthritis [16].

7. They protect against certain types of cancer.

Anthocyanin, the naturally occurring pigment in purple-fleshed sweet potatoes, has been shown to protect against certain types of cancer and is now being studied for cancer prevention [17, 18].

This superfood is not only easy to find, but it’s also inexpensive, making it an ideal food for long-term weight loss and health.

You know that I love sweet potatoes and now you know why I include them on our Custom Meal Plans. They have an endless list of benefits, and I just can’t get enough of them. That is why I based my entire diet around then and encouraged others to do so as well. In fact, I wrote an entire book on sweet potatoes called The Sweet Potato Diet, their benefits and how you can use them to your advantage in your diet. Plus, I also include great recipes that will have you cooking sweet potatoes for every meal! If you haven’t checked it out yet, you don’t know what you’re missing! Click here to see what the Sweet Potato Diet is all about!

4 Pre-Workout Snacks to Fuel Your Next Session

We all struggle to get through workouts, including me. Sometimes I find myself in the middle of an intense workout, and I feel drained. It takes everything I have to be able to push through and finish my training. When this happens, it often correlates with skipping one step I consider crucial to any workout – my pre-workout.

Having a great pre-workout snack can help you push through and crush your workouts.

To maintain the energy you need to get through tough workouts, you need to properly fuel your body before you even step foot in the gym. Having a quality snack about 30 minutes before you begin your workout can give you that boost you need.

And of course, the best snacks are those that are quick, easy, and delicious!

Top 4 Pre-Workout Snacks

  1. Almond Butter and Banana Sandwich

    This snack is simple and delicious. You can make several variations by getting creative with your toppings. Just cut a banana in half and spread on the almond butter between the two pieces, making a sandwich. Add some flavor by adding your favorite fruit or pieces of dark chocolate. Changing up your toppings helps to keep this a fun snack, time and time again.


  2. Rice Cake with Almond Butter 

    You know rice cakes are one of my go-to snacks, and that is especially true when it comes to my pre-workouts. And you know I love almond butter. For this snack, spread your almond butter on your rice cake and top it with your favorite fruit or pieces of dark chocolate. These rice cakes are so good, I eat them whether I am about to workout or not!

  3. Sweet Potato and Grass-Fed Butter

    Ok, I know I said rice cakes were my go-to snacks, but that doesn’t mean they’re my favorite! You know I am obsessed with Sweet Potatoes. I can’t get enough of them! They are so delicious, and you can make so many different recipes with them. Plus, they are remarkably healthy for you. That is why they’re my favorite. They’d have to be considering I wrote a whole book about them, called The Sweet Potato Diet. I love sweet potatoes because they have many, many amazing benefits. So of course, they would make a great pre-workout snack! There is no end to their usefulness. This one is simple, and all you need to do is cook your sweet potato. You can cook it in the oven at 400º for about 20 minutes, or until it is soft. For a quicker cook time, you can pop it in the microwave for 5-10 minutes, or until it is soft. How long the sweet potato needs to be cooked is determined on its size. The bigger the sweet potato, the more time it will take to cook.

    Once your sweet potato is cooked, cut it in half and add some grass-fed butter. Now you have a delicious, healthy snack and you can save the rest for later.

  4. Jane Health

    Life is busy, and sometimes we don’t want to take the time to prepare a snack, even the ones that are quick to make. Sometimes we also don’t have those particular ingredients on hand to throw a snack together. A good protein bar, just like Jane Health, is perfect to keep with you on the go. They’re tasty and healthy, as they don’t have any artificial flavors and no preservatives. These bars have recently become one of my favorites, and I can’t seem to get enough of them. And they are easier to pack if I am working my gym time into an extremely busy day.

    So many protein bars out there are full of crap ingredients, such as artificial sweeteners and flavors to make them taste good. And you know, if you’ve read this blog on sugars, how I feel about these sweet ingredients. These harmful ingredients are why you should be careful when choosing a protein bar; you need to be sure that it contains natural, healthy ingredients.

If you need a pre-workout, go for something all natural that is made from real food, rather than consuming a pre-workout supplement that is full of harsh chemicals.

A good pre-workout snack can make all the difference in your training, but that is not the only way to get that extra boost you need. It is also important to keep up your momentum while at the gym, or on any workout program. You can do this by consuming a high-quality BCAA supplement intra-workout.

Using a high-quality BCAA will help you keep up the energy that you were getting from your pre-workout snack, as they work together to help you train harder and longer. There is nothing like going to the gym and losing momentum halfway through. Failing in your workout not only affects your goals, but it can be discouraging as well.

Lose 7 Pounds in 7 Days with this Diet

Lose 7 lbs in 7 days banner

Everyone struggles at one point or another when trying to lose weight, especially once we hit that fat loss plateau, the inevitable time where what we are doing seems to quit working and progress is at a standstill. Luckily, we don’t have to stand for this and there is something we can do about it. Let’s talk about carb cycling with sweet potatoes, the ultimate carb cycling hack that will get you over that fat loss plateau. Plus, this seven-day diet has produced amazing results for people who have followed it.

In this post, you’ll discover…

  • Ways you can lose 7 lbs in a week!
  • A full 7-day carb cycle to help you drop the pounds


The reason sweet potatoes are so great for fat loss is that of the numerous benefits they give us that help us lose fat. Sweet potatoes have a relatively low glycemic index, so it will help to keep your blood sugar from spiking after you eat [1]. Plus, they digest slowly and are full of fiber, so they will help you control your hunger by making you feel full. Sweet potatoes also contain manganese, which helps to boost your metabolism [2].

Sweet potatoes don’t just help you feel full longer, but they also are very healthy for you as they are full of Vitamin A, C and B6, as well as minerals like potassium, magnesium, iron, and calcium. These vitamins and minerals support healthy bones, blood pressure and blood cells [3].

By simplifying your diet and cycling your carbs around sweet potatoes, you take the guesswork out of your meals. Eating healthy doesn’t have to be complicated and shouldn’t be stressful. Your meals should be easy to make and plan out.

If you find yourself struggling to get over your fat loss plateau, you can break through it by changing all of your carbohydrates to sweet potatoes for 7-10 days. Not only is this simple, but it gets you back on track to achieving your fat loss goals.


Here is an example of what your 7 days of carb cycling with sweet potatoes would look like.

Monday, Wednesday, Friday and Sunday

For every meal be sure to have:

  • A portion of sweet potatoes about the size of your fist.
  • Palm-sized amount of protein
  • Thumb size of healthy fats
  • Two fistfuls of green veggies.

Tuesday, Thursday, and Saturday

For every meal be sure to have:

  • A portion of sweet potatoes about half the size of your fist.
  • Palm-sized amount of protein
  • Two thumbs-sized portions of healthy fats
  • Two fistfuls of green veggies.

Do this for 7 days and you will begin to see yourself dropping fat. While doing this, be sure to use the hashtag #sweetpotatodiet so you can connect with others who are doing the same thing. You can even see all the other people having huge success on the #sweetpotatodiet. Simplifying your diet and utilizing the best carbohydrate for fat loss will help you get over any fat loss plateau you might be experiencing.

This is a small glimpse at the type of carb cycling we provide for you throughout Custom Meal Plans. If a week of this works for you, imagine what we could do over time. You’ll be hitting your goals quicker than you ever thought imaginable!

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